Healthy & Special Diets > High-Fiber Recipes > High-Fiber Lunches > Salads with Beans, Lentils, and Vegetables

Mediterranean Quinoa Salad with Chickpeas and Vegetables

This vibrant Mediterranean Quinoa Salad is packed with fiber, protein, and healthy fats. It's a perfect lunch option that's both satisfying and nutritious. Features quinoa, chickpeas, cucumber, tomatoes, olives, and a lemon-herb vinaigrette.

Prep Time
20 minutes
Cook Time
15 minutes
Servings
4
Ingredients
  • 1 cup Quinoa
  • 1 can (15 ounces), drained and rinsed Chickpeas
  • 1 medium, diced Cucumber
  • 1 cup, cherry tomatoes halved or diced Tomatoes
  • 1/4 cup, thinly sliced Red Onion
  • 1/2 cup, pitted and halved Kalamata Olives
  • 1/4 cup, chopped Fresh Parsley
  • 2 tablespoons, chopped Fresh Mint
  • 3 tablespoons Lemon Juice
  • 3 tablespoons Olive Oil
  • 1 clove, minced Garlic
  • 1/2 teaspoon Dried Oregano
  • to taste Salt
  • to taste Black Pepper

Cook the Quinoa

Rinse the quinoa in a fine-mesh sieve. In a medium saucepan, combine the quinoa with 2 cups of water or broth. Bring to a boil, then reduce heat and simmer for 15 minutes, or until all the liquid is absorbed. Fluff with a fork and let it cool slightly.

Prepare the Vegetables

While the quinoa is cooking, dice the cucumber, tomatoes, and red onion. Halve the olives. Chop the parsley and mint.

Make the Vinaigrette

In a small bowl, whisk together the lemon juice, olive oil, minced garlic, dried oregano, salt, and pepper.

Assemble the Salad

In a large bowl, combine the cooked quinoa, chickpeas, cucumber, tomatoes, red onion, olives, parsley, and mint. Pour the vinaigrette over the salad and toss gently to combine.

Serving

Serve immediately or chill for later. This salad is delicious on its own or as a side dish. It can be stored in the refrigerator for up to 3 days.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 150-180kcal
Fiber: 4-5g
Protein: 5-6g
Fat: 8-10g

Other Important Considerations for Nutrition

Consider using a low-sodium canned chickpeas to manage sodium intake. Adjust the amount of olive oil to manage the fat content. This salad provides a good source of complex carbohydrates, fiber, and protein.

← Loaded Baked Sweet Potatoes with Black Beans and Salsa Mushroom and Spinach Brown Rice Stir-Fry →

FAQ

  • Can I use other types of beans instead of chickpeas?

    Yes, you can substitute chickpeas with other beans like white beans (cannellini beans) or kidney beans. Make sure they are cooked and drained properly.
  • Can I add cheese to this salad?

    Yes, feta cheese or crumbled goat cheese would be a great addition for extra flavor. Add it just before serving.
  • How long does this salad last in the refrigerator?

    This salad can last for up to 3 days in the refrigerator. Store it in an airtight container to maintain its freshness.